SPRINTERS

Weeks 6 and 7

 

 

100/200

200/400

Monday

Week 6: No Practice

 

Week 7

Event Specific Speed Training

Warm up with seagraves

NO SPRINT DRILLS TODAY!

 

5x Sprint flys 2d with 10 minutes rest at 100%

 

Week 6: No Practice

 

Week 7:

Event Specific Speed Training

Warm up with seagraves

NO SPRINT DRILLS TODAY!

 

· 3 x 350 meters. First 50 meters all out. Next 150 meters, relaxed floating action. All out on last 150 meters. 15 minutes rest @90% PR Pace

 

· 5x100 meters strides with form running and walk back recovery

 

 

Tuesday

Week 6: Meet

Week 7: Plyos and Hip Mobility Drills

 

Week 6: Meet

Week 7: 1 1/2mile recovery jog, then hip mobility drills

 

Wednesday

Week 6: Plyos and Hip Mobility Drills

Week 7: Meet

 

Week 6:

1 1/2mile recovery jog, then hip mobility drills

Week 7: Meet

 

Thursday

Event Specific Speed Training

Welcome to 150s!

 

8x150m with 10 minutes rest @100% effort!

Bring your spikes!

 

Event Specific Speed Training

Welcome to 150s!

 

8x150m with 10 minutes rest @100% effort!

Bring your spikes

Friday

Handoffs, jumping events or block starts for 15-20 meters

Week 7 (MAY 2nd): MODIFIED HOME MEET YOU MUST STAY UNTIL 5pm!!!

Handoffs, jumping events or block starts

 

Week 7 (MAY 2nd): MODIFIED HOME MEET YOU MUST STAY UNTIL 5pm!!!

Saturday

Week 6: Tiger Relays

Week 7: FDR invite

Week 6: Tiger Relays

Week 7: FDR Invite

 

 

 

 

 

Sprinters Warm Up

· Seagrave

· Sprint Drills

o 2x20m each

§  Walking A

§  Skipping A

§  Walking AC

§  Skipping AC

§  Straight Leg Bounds

§  Fast Leg R

§  Fast Leg L

§  Alternating Fast Leg

Sprint Flys 1

 


 

· Accelerate through the acceleration zone and reach near-to-maximum velocity at the beginning of the fly zone.

· Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals.

· Decelerate gradually after fly zone to reduce risk of shin splints

 

 

 

Sprint Flys 2

 Variations of Sprint Flys 2:

  1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
  2. 30 meter acceleration zone | 15 IN | 15 OUT | 15 IN | decelerate
  3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
  4. 30 meter acceleration zone | 20 IN | 10 OUT | 20 IN | decelerate

 

· IN = Fly | Out = Maintain velocity with relaxed arm mechanics.

· Accelerate through the acceleration zone and reach maximum velocity at the beginning of the fly zone.

· Maintain maximum velocity through the OUT zone but with relaxed (not aggressive) arm mechanics.

· Take your time decelerating after last IN zone.  Reduce shin splints with a gradual deceleration.

 

Sprinter Plyos

1x20 total contacts for each jump with 2 minutes rest

· Scissor Jumps moving forward

· Lateral Jumps

· Toe Taps

· Standing Long Jumps

· Tuck Jumps

· Squat Jumps

· Squat Thrusts with Power Star Jump

 

Hip Mobility

5x5 hurdles

· Right Leg Single Hurdle

· Left Leg Single Hurdle

· Alternating Single Hurdle

· Over Unders

· A hops